How to lift sagging breasts with chest exercises

Written by suzanne hubele
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How to lift sagging breasts with chest exercises
(weights image by Jenny Thompson from

Firm chest muscles and great posture can help improve the appearance and lift of your breasts. In this how-to, you will learn the best way to protect your breasts during exercise and the chest exercises you can do to lift the breasts. This exercise recommendation was written for beginners, or for those who have strength trained for less than six months.

Skill level:

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Things you need

  • Flat bench
  • Incline/decline bench
  • Various weights
  • Olympic bar,
  • Rack and plate weights or dumbbells
  • Sports bra
  • Spotter

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  1. 1

    Wear a proper fitting sports bra during exercise. Breast tissue can be damaged and sag over time when not supported properly during exercise. Have a bra fitting expert help you find your correct bra size, and buy the most supportive exercise bra that you can afford, no matter whether your cup size is an AA or DD.

  2. 2

    Bench press your breasts higher. No other exercises can lift the breasts better than the free weight incline, decline and flat bench press. Using dumbbells or the bar, lie on your back. If you are on the decline, make sure to use the leg rests so you don't slide. Unrack the weight bar, or have your spotter hand you the dumbbells, and lower the weight to within an inch of your chest. The bar or dumbbells should be in line with your nipple line. Press it back up until your arms are almost locked. This is one repetition.

  3. 3

    Pectoral flyes are a great way to lift the breasts as well. Lie on your back on a flat bench. Have your spotter hand you dumbbells. Hold the dumbbells together above your chest, perpendicular to your nipple line, palms facing inward. Your elbows should be slightly bent, like you are hugging a large barrel. Next, lower and widen both arms out to your sides, keeping your elbows bent. Return your arms to the starting position, squeezing your chest muscles together.

  4. 4

    If you have never lifted weights before, start slow with one to two sets and eight to 12 repetitions to give your muscles and joints time to adapt to the new stresses before you increase your intensity. Most women can start out with eight- or 4.54kg. dumbbells on bench press, and many have no problem using the bar. Most women should start out with at least 2.27kg. dumbbells on pectoral flyes, and many can start out with 3.63kg. dumbbells. Once you have been lifting for four to six weeks, you will want to increase the weight or the number of repetitions, or you will hit a plateau.

  5. 5

    To improve your results, supplement your breast lift workout with strength training in your arms and lower body and cardiovascular interval training.

Tips and warnings

  • Personal trainers are an excellent tool to use if you are new to exercise. They can give you feedback on your form and help you design a program if you are recovering from an injury.
  • Drink penty of water when exercising to keep muscles hydrated.
  • Find a workout partner.
  • Check with your physician before starting any physical fitness program.

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